Whipped mackerel with cream cheese and lemon. One of the richest natural sources of omega-3s. Spread on crackers or cucumber.
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Flake the mackerel into a bowl, removing any skin and bones.
Add cream cheese, lemon juice, and a pinch of pepper.
Mash and mix with a fork until smooth but with some texture.
Taste and adjust seasoning.
Transfer to a serving dish.
Serve with cucumber rounds or sourdough crackers.
If the meal's omega-3 sources are plant-based (ALA from walnuts, flax), supplementing EPA/DHA captures the marine forms your body uses directly — ALA conversion is poor (~5%).
Vitamin D is fat-soluble — co-consuming with the dietary fats in this meal can roughly double absorption vs taking it on an empty stomach.
Per-ingredient research grade, not a composite recipe score.
Nutritional data: CIQUAL (ANSES, France) cross-referenced with USDA FoodData Central.